ISC - Triphasic Training: Concentrics: Training by ISC Gym in TrainHeroic

Ipswich Strength & Conditoning

Strength & Conditioning
Coach
ISC Gym

Features
3 sessions per week
Must use TrainHeroic app to view and log training
Program Training

sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Triphasic Training: Concentric Phase: Week 1 Day 1

Prep

A

ISC Mobility Circuit 1

Cat Cow x 15 Thread The Needle x 12 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Spiderman w/ Hip Lift x 10 (Each Side) Squat to Stand x 10 Leg Swings x 15 (Each Side) Reverse Lunge to Knee Drive x 10 (Each Side) Walkouts x 10

B1

Lateral Band Walks (ISC)

4 x 15

B2

Back Squat (ISC)

4 x 3 @ 60 %

B3

Seated Box Jump (ISC)

4 x 3

C1

Staggered Stance Hex Bar RDL (ISC)

3 x 3

C2

Banded KB Swing (ISC)

3 x 5

D1

Barbell Back Squat CMJ

3 x 3

D2

Hamstring Curl with Sliders (ISC)

3 x 6

E1

Hanging Lever (ISC)

3 x 5

E2

Pallof Hold (ISC)

3 x 0:30

E3

Side Plank Row (ISC)

3 x 10

Tuesday
Triphasic Training: Concentric Phase: Week 1 Day 2

Prep

A

ISC Mobility Circuit 5

Couch Stretch x 1 Minute Frog Stretch x 1 Minute Downward Dog to Cobra x 10 Adductor Rock x 12 (Each Side) Prone Scorpian x 10 (Each Side) Lying Shoulder Windmill x 10 (Each Side) Lunge to One Leg x 8 (Each Side) BW Squat x 15 Scap Wall Slide x 10 Inch Worm x 10

B1

Barbell Floor Press (ISC)

4 x 3 @ 70 %

B2

Banded Assisted Press Up (ISC)

4 x 5

C1

Barbell Power Shrug (ISC)

4 x 5

C2

Split-Stance Anti-Rotation Medicine Ball Scoop Toss (ISC)

4 x 5

D1

Pendlay Row (ISC)

3 x 5

D2

Banded Row (ISC)

3 x 6

D3

Half Kneeling Single Arm DB Press (ISC)

3 x 5

D4

Single Arm MedBall Throw

3 x 3

E1

Hanging Leg Raise (ISC)

3 x 10

E2

Plank with Forward Reach (ISC)

3 x 8

Thursday
Triphasic Training: Concentric Phase: Week 1 Day 3

Prep

A

ISC Mobility Circuit 4

Thread the Needle x 12 (Each Side) Bear to Downward Dog x 10 Tall Scorpion x 8 (Each Side) Lying Single leg Wiper x 10 (Each Side) Spiderman with Hip Lift x 10 (Each Side) Deep Squat Hold x 1 minute Sway Lateral Lunge x 10 (Each Side) Toe Touch x 8 (Each Side) Reverse Lunge to Knee Drive x 8 (Each Side) Hamstring Walkouts x 10

B1

Mini-Band Kneeling Glute Kick Back (ISC)

4 x 15

B2

Hex Bar Deadlift Jump (ISC)

4 x 4

B3

KB Swings (ISC)

4 x 6

C1

Barbell Hip Thrust (ISC)

3 x 5

C2

Broad Jump (ISC)

3 x 3

D1

DB Single Leg RDL (ISC)

3 x 6

D2

Ring Row

3 x 12

D3

Banded Reverse Fly (ISC)

3 x 15

E1

DB or KB Suitcase March (ISC)

3 x 12

E2

Barbell Rollout (ISC)

3 x 10

ISC - Triphasic Training: Concentrics